Coo The Fit Father Project
Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.
Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.
After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.
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Pros Of Intermittent Fasting
Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.
Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.
If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.
How Does It Work
There are several effective approaches, but it all comes down to personal preference. If you want to give intermittent fasting a try, be prepared to figure out what works best for you, says Taylor. It might take some trial and error first.
Some people find it easy to fast for 16 hours and confine meals to just eight hours of the day, such as 9 a.m. to 5 p.m., while others have a hard time and need to shorten their fasting window, explains Taylor.
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/8fasting For 16 Hours
The 16:8 method, also known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. Men fast for 16 hours per day on the 16:8 diet, while women fast for 14 hours. This type of intermittent fasting may be beneficial for someone who has tried the 12-hour fast but has not seen any results.
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Tips For Intermittent Fasting For Healthy Weight Loss
Are there ways to use intermittent fasting to make sure you lose weight in a healthy way?
Yes! Here are our top tips:1
How To Determine Your Fasting And Feeding Windows
I recommend utilizing a 16-hour fast with an 8-hour eating window for beginning intermittent fasting. You will begin with a 16-hour fast. The good thing is that the hours you are sleeping count toward your fasting window. If you sleep for 8 hours, thats half your fasting window done. What has worked best for me is ending my eating window 2 hours before bed, sleeping 8 hours a night, skipping breakfast, and not eating my first meal until mid-afternoon. I like that approach because I am not a breakfast person and my hunger levels are higher after work. The best way to determine your windows is to look at your daily schedule and see what times would work for you.
4 of 6
I prefer sparkling waters. The carbonation helps with feeling full.
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Is It Good For Certain Conditions
Some research shows that this type of diet may curb symptoms of asthma. Also, some studies, but not all, show improvement in the bodyâs use of insulin.
If you have medical conditions, talk with your doctor before you try intermittent fasting.
This diet is not recommended for children, pregnant women, people with eating disorders, and some people with diabetes.
Advanced: The Modified 2
For this plan, eat clean for five days of the week . On the other two days, restrict your calories to no more than 700 each day.
Calorie restriction unlocks many of the same benefits as fasting for an entire day.
On your non-fasting days, you’ll need to make sure you’re getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you.
On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner.
Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don’t go over 700.
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How Many Days A Week Is Fasting Recommended
Intermittent fasting is most effective for losing weight if practiced daily. Although, fasting is never easy due to peoples job shifts, extensive travel, or hectic work schedules. These people may find it difficult to practice intermittent fasting daily and may want to fast on alternate days or at least two times a week.
Extreme fasting techniques and lifestyles, such as fasting for 24 hours one day a week or fasting without drinking water, are not recommended.
On average, if you want to lose weight and shed one pound per week, you have to eat 500 calories less daily .
The two times a week method
- You restrict calorie intake in 24 hours to 500 for two days a week.
- During the other five days, you resume your normal eating diet .
- On the fasting days, you must have high-fiber and high-protein foods to keep the body full and the calorie count low.
- Make sure there is a gap of at least one day between the two fasting periods.
- This method does not have any fixed fasting and eating window.
The alternate-day fasting method
- You restrict calorie intake to about 25 percent of your normal intake, irrespective of the fasting hours.
- On non-fasting days, resume your regular diet.
- Alternate-day fasting may have harmful consequences in the long run.
Spending Less Money On Groceries
Fasting still involves eating, of course, but because you are dedicating specific times to meal skipping and others to eating healthy foods, youll need fewer groceries, in turn saving more money.
Even with an alternate-day fasting plan, though you will have non-fasting days, the costs associated with junk food or takeaways will be reduced drastically because of your new healthy diet routine.
Whole grains, lean protein, and vegetables will become your regular diet, instead of packaged food that is costly not only for your wallet but your health too.
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How To Succeed With Intermittent Fasting
Since it saves time and money, many have no problem starting IF. Others, however, may find it challenging to start especially when they are used to eating three meals and snacks every day. Here are some tips for success:
You can also learn more about the potential side effects of intermittent fasting in our evidence-based guide.
Don’t Be Discouraged To Switch To A Different Fasting Protocol
“The most important advice is to find the method that works for you and stay on course, but don’t be afraid to switch to a different protocol if you find your original choice doesn’t fit your lifestyle,” Dr. Petre suggested.
The benefits are worth the effort and with a little trial and error, results are sure to follow, she said.
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Are There Any Risks
Intermittent fasting is not safe for some people, including people who are pregnant, children, people at risk for hypoglycemia or people with certain chronic diseases.
If youre at risk for an eating disorder, you shouldnt attempt any sort of fasting diet, advises Taylor. Intermittent fasting has also been known to increase the likelihood of binge eating in some people because of the restriction.
If youre interested in trying intermittent fasting, you should also be aware of some not-so-pretty side effects. It can be associated with irritability, low energy, persistent hunger, temperature sensitivity, and poor work and activity performance.
Ultimately, you should contact your healthcare provider and discuss these options. They know your health better than anyone else and can offer the right guidance on whether or not any of these intermittent fasting options are right for you.
What Can You Eat Or Drink While Fasting
Very little, according to Sowa. Generally, you’ll want to stick to water or beverages that have virtually zero calories, like black coffee.
You may have seen people adding butter or MCT oil to coffee, and these are actually okay in small quantities because they don’t have protein or carbs, says Sowa.
If you just can’t stomach black coffee, she recommends adding a tablespoon of full-fat whipping cream to your coffee.
“That will allow most people to stay in a technically fasted state,” she says. Just don’t go overboard.
“If youre drinking a ton of whole fat whipping cream or eating a lot of butter youre not going to lose weight,” she says.
Aim for no more than two tablespoons per day.
Recommended Reading: How Does Fasting Make You Lose Weight
Editorial Sources And Fact
- Fothergill E, Guo J, Howard L, et al. Persistent Metabolic Adaptation 6 Years After The Biggest Loser Competition. Obesity. August 2016.
- Varady KA, Cienfuegos S, Ezpeleta M, et al. Cardiometabolic Benefits of Intermittent Fasting. Annual Review of Nutrition. October 2021.
- Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. June 2018.
- Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. June 2018.
- De Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine. December 26, 2019.
Fasting: How To Do It Well
As you can see, there are plenty of different ways to fast. But whats the best way to fast for longevity? And what are some important things to take into consideration when fasting?
Let us first say that almost every fasting method is healthy .
Fasting activates many geroprotective mechanisms, like inducing autophagy which means cells will digest more waste material that otherwise accumulates which contributes to aging and the activation of various protective genes, like those that code for sirtuins or that reduce inflammation .
Even very short periods of fasting confer considerable health benefits. For example, when you fast for 12 hours or for one week, you will see improvements in metabolism, cellular repair, gene expression, insulin sensitivity, and so on .
Its therefore not surprising that fasting can extend lifespan. For example, rats that fasted every other day lived 83 percent longer than rats that could eat whenever and as much as they wanted .
Mice that fasted for four consecutive days every two weeks lived on average 33 percent longer :
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Subway Fresh Fit Choices Oven Roasted Chicken
“When in doubt, go grilled! Items that have been fried generally have a higher overall calorie and fat content than those that have been grilled. Not to mention the fats in fried foods are largely saturated and/or trans fats which have been known to contribute to high cholesterol, atherosclerosis, and heart disease. Choosing menu items that have been grilled vs. fried will not only help in your weight loss pursuits but also help to keep you heart-healthy,” says Valdez. “This sandwich is made with grilled chicken and a double serving of veggies on a 6″ whole grain sub. Its contents aren’t simply great low-fat options with only 4.5 grams fat and 1.5 grams saturated fat , they’re packed with nutrients. And because it’s only 6 inches, you don’t have to worry that you might over-do it. Counting carbs? Ask for this sandwich on one of their flatbreads.”
How Much Weight Can You Lose While Fasting
Let’s be clear about one thing: intermittent fasting doesn’t guarantee weight loss. In theory, you’ll consume less calories because you’re eating fewer meals, but it’s entirely possible to overeat while fasting.
You don’t want to gorge on a burger, fries, and shake right after fasting, says Sowa.
“In order to continue the benefits of the fast you want to choose foods that will not spike your insulin,” she says.
She recommends eating foods that are high in fiber and protein, like leafy green vegetables, eggs, and chicken.
Research about intermittent fasting for weight loss is mixed.
“Some studies have demonstrated that it can result in as much as a 7 percent weight loss in body weight,” says Sessions.
However, a randomized clinical trial of obese adults showed that intermittent fasting was no better than standard calorie restriction, according to a 2017 paper published in JAMA Internal Medicine.
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How Long Should You Fast
The concept calls for going extended periods of time without eating, and people generally follow three common fasting schedules:
- Alternate-day fasting entails switching from days without food restrictions and days that include one meal that provides about 25 percent of your daily calorie needs, according to Harvard Health Publications. For example, you might eat one 700-calorie meal on Monday and resume your normal diet on Tuesday.
- Whole-day fasting is also known as the 5:2 fasting schedule, which means you eat roughly 500-calories two days a week. The other five days have no food restrictions.
- Time-restricted fasting is typically following in a 16:8 format, meaning you only eat for 8 hours throughout the day and fast for 16. For example, noon to 8 p.m. is a good guide as many people only eat lunch and dinner.
Everyone’s preferred fasting schedule will vary, but New York-based Alexandra Sowa, M.D., says it’s best to start slow with just a 12-hour fast. If that’s not unbearable, move onto a 16-hour fast several times a week.
“If you like it then see how you do extending it to 24-hour fast,” she tells Men’s Health.
Cons Of Intermittent Fasting
Intermittent fasting is one way to regulate your calorie intake and work toward improving your metabolic health.
Though the eating pattern can certainly be part of a healthy diet, it will likely take some adjusting to in the beginning. Plus, simply put, intermittent fasting is not right for everyone.
Here are a few downsides you could encounter when first trying intermittent fasting.
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Why Intermittent Fasting For Weight Loss
To begin with, lets go over what exactly intermittent fasting means and what practices it involves. And just to get it out of the way, we can clear up some misunderstandings that many people have about the practice of intermittent fasting.
This type of diet is not about having you skip breakfast and feel hungry all day. Its not a fast diet or one that punishes you based on what type of food you eat.
Instead, unlike other diets, implementing fasting periods into your day will help with natural, healthy weight loss and many other medically-proven benefits with scientific evidence, including heart health, aging, cancer, and diabetes.
Intermittent fasting, at its core, is not about what you eat, but when you eat. This important distinction separates fasting from any other diet. And rather than continuous calorie restriction, intermittent fasting relies on time-restricted eating and healthy foods.
But what makes fasting work? You might have heard of ketosis before, from such diets as low-carb or keto. And while those diets might leave you feeling hungry and tired, achieving ketosis is manageable and sustainable with intermittent fasting.
Fasting works by using purposeful and timed calorie restriction, during which your body can tap into its fat-burning potential instead of using stored sugar, which is known as metabolic switching, or ketosis.
Once your body stops burning sugar and starts using fat reserves, you will notice health benefits and weight loss.
Dinner: Salmon & Veggies At : 30 Pm
Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants.
Salmon is one of my personal favorites for its taste and nutrient density, and you can select any wild-caught seafood of your choice.
Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.
- 4 cloves garlic, finely diced
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